Quads
Squat
The Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
Also known as: back squat, barbell squat, kniebuiging, squatten
How to do it
- Set the bar in a rack at mid-chest height and step under it so it rests on your upper traps.
- Grip the bar just outside the shoulders, unrack it and take two steps back.
- Set the feet shoulder-width with the toes slightly out and brace your core.
- Sit down between the heels until the hip crease is below the top of the knee.
- Drive up through the whole foot to a full stand.
Tips
- Take a big breath and brace before each rep.
- Push the knees out so they track over the toes.
Common mistakes
- Knees caving inward on the way up.
- Heels lifting so the weight shifts to the toes.
- Rounding the lower back at the bottom.
Muscles worked by the Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Squat good for beginners?
Yes. The Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Squat?
For example the Anderson Squat, Double Pause Squat and Band Squat. They train mostly the same muscles, some with different equipment.
How do you make the Squat harder?
Add weight or reps, or move on to the Hatfield Squat and High Bar Back Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
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